Schedule:

5:30am-Dixy

12:00on-KC

4:30pm-Dan

5:30pm-Dan

7:00pm-Dan

Workout of the Day,

Heavy Day:

I) The Priorty for Class is, Front Squat:

  • 2-4 warmup sets (build in load, keep all warmup sets to 7 or less reps
  • 5-3-3-3-1-1-1

II) Advanced and intermediate athletes: attempt 3-5 sets of heavy 1 rep squat cleans after part 1.

***Beginners should work on the hang squat clean by doing practice sets of 3 reps at a time. Tell the coach you are a beginner and need some attention

III) Optional, “Anderson Test” repeat from last week.

CategoryDaily WOD, WOD Blog
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